Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Gymnastics
GHD Hip Extension — CrossFit Accessory Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The GHD hip extension is a posterior-chain builder performed on a glute-ham developer, but unlike the GHD sit-up it emphasises hip extension rather than trunk flexion. It is highly relevant for CrossFit because it trains glutes and hamstrings through a long range of motion while teaching the athlete to control the trunk. That combination supports deadlifts, cleans, running posture, and general posterior-chain resilience. In good programming, GHD hip extensions are often a smarter starting point than very high-volume GHD sit-ups.
Quick answer
GHD Hip Extension is best used when the workout goal matches its main demand: gymnastics capacity, clean mechanics, and scalable intensity.
Muscles Worked
GlutesHamstringsErector spinae
Equipment
GHD machine
Best For, Avoid If, and Scaling
| Best for | Gymnastics WODs, skill practice, and athletes who can keep ghd hip extension mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Back extensions, hip hinges on a Roman chair, or banded good mornings. |
How to Do the GHD Hip Extension
1
Set the GHD so the hips rest just in front of the pad.
2
Start with the torso in line with the legs and the trunk braced.
3
Lower under control by hinging at the hips.
4
Drive the hips through to return to a straight line.
5
Finish with glutes tight and ribs organised.
Common Mistakes
✕
Turning the rep into a lower-back extension rather than a hip-driven hinge.
✕
Setting the machine too long and losing leverage.
✕
Hyperextending at the top rather than finishing neutral.
Coaching Tips
✓
Think glutes first, trunk second.
✓
If the lower back dominates, shorten the range and focus on hinging mechanics.
Scaling Options
Easier / Beginner
Back extensions, hip hinges on a Roman chair, or banded good mornings.
Harder / Advanced
Weighted GHD hip extensions, tempo reps, or single-leg variations.
Related WODs
Use GHD Hip Extension in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How is a GHD hip extension different from a back extension?
A GHD hip extension should be driven primarily by the hips and glutes, with the trunk staying organised. A back extension often places more visible emphasis on the spinal erectors.
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